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With October brings breast cancer awareness month. While many of us are affected by the disease every day, the month puts heavy emphasis on education to help prevent and reduce risks of the disease. In 2016, about 246,660 new cases of invasive breast cancer will be diagnosed in women. (3) Women who have been treated for breast cancer may be at risk for lymphedema in the arm, breast and chest.  Here, we talk about what lymphedema is and how we can lower our risks by making exercise part of a healthy lifestyle.

 

What is the lymph system?

 

Our bodies have a network of lymph nodes and lymph vessels that collect and carry watery, clear lymph fluid, much like veins collect blood from distant parts of the body (like the hands and arms) and carry it back to the heart. The lymph vessels move fluid throughout the body and the lymph nodes, which are small collections of tissues, work as filters for harmful substances and help fight infection.

 

During surgery for breast cancer, the doctor might take out lymph nodes from under the arm to see if the cancer has spread. When lymph nodes are removed, lymph vessels that carry fluid from the arm to the rest of the body are also removed because they go through and are wrapped around the nodes. Removing lymph nodes and vessels changes the flow of lymph fluid in that part of the body. If the remaining lymph vessels can’t drain enough fluid from these areas, the fluid builds up and causes swelling, or lymphedema.  With breast cancer, it makes it harder for fluid in the chest, breast, and arm to flow out of these areas.

 

It is very important for individuals with lymphedema to be physically fit and maintain a healthy weight. Exercise is an essential part of an optimal lifestyle when living with lymphedema.

 

Here are some of the benefits:

 

  • Exercise helps lymph fluid move through the lymphatic system. This helps to reduce lymphedema swelling because exercise makes the muscles contract and push lymph through the lymph vessels.
  • Exercise can help you with range of movement, as scarring can often limit range.
  • You can work out some of the stress that comes hand in hand with battling the disease.
  • Exercise can provide a source of energy on days you are feeling slow or sluggish.

 

What type of exercise program is right for someone with lymphedema?

 

A combination of resistance training, cardiovascular exercise and flexibility exercises round out a great exercise program. Let’s take a look at the components:

 

Resistance Exercise: Resistance exercises may involve lifting body weight (such as push-ups) or lifting objects (such as dumbbells). It is believed that this type of exercise is beneficial for those with lymphedema because the contraction of the muscles causes a pumping action that helps to move lymphatic fluid away from the affected area and back toward the chest. (4)

 

Flexibility or Stretching Exercises: Flexibility exercises include a wide range of activities that stretch muscle and connective tissues to increase and/ or preserve range of motion. Flexibility exercises can minimize skin scarring and joint contractures that may lessen lymph flow.(2)  Lymphedema has a tendency to restrict motion of muscles and joints, so these exercises can help gain range of motion.

 

Aerobic Exercise: Also known as cardio, this type of exercise increases heart rate. The ideal cardio exercise for individuals with lymphedema uses the upper body, helping with weight loss and encouraging deep breathing, which in turn helps lymph move along. (1) These activities improve the circulation of both blood and lymph and aid in the flow of fluid away from the affected areas.

 

Some things to remember before starting out with an exercise program:

 

  • Get medical clearance from your doctor and report any adverse effects
  • Exercises should be done slowly and carefully, starting with low weights, low repetitions, and gradual progression while taking frequent breaks
  • Avoid heavy lifting and repeated vigorous movements
  • Wear elastic compression garments: these maintain edema reduction and to compress the arm or leg and encourage the flow of lymph fluid out of the affected limb
  • Watch your arm, hand, and upper body during and after activity for any change in size, shape, tissue, texture, soreness, heaviness, or firmness (1)
  • When performing core exercises, always pay close attention to where arms and wrists are and holding weight during the exercise-sometimes a strong grip on a dumbbell or moving weight plates back and forth can cause .(1)

 

As trained professionals, we can develop an individual plan that not only meets your needs and fitness goals, but follows the guidelines for keeping you safe while doing so. Contact us to get started.

 

References:

 

  1. “Lymphedema and Exercise”. Accessed 19, September 2016. BreastCancer.org. http://www.breastcancer.org/treatment/lymphedema/exercise
  2. “Position Statement of the National Lymphedema Network- Topic: Exercise”. Accessed 19, September 2016. National Lymphedema Network. http://lymphnet.org/pdfDocs/nlnexercise.pdf
  3. “What are the Key Statistics about Breast Cancer?”. Accessed 21, September 2016. Cancer.org. http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-key-statistics
  4. “Exercise, Positioning and Lymphoedema”. Accessed 20, September 2016. Cancer Research UK. http://www.cancerresearchuk.org/about-cancer/coping-with-cancer/coping-physically/lymphoedema/treating-lymphoedema/exercise-positioning
  5. Image Courtesy of Kromkrathog from Freedigitalphotos.net

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
Brent
Brent
Brent